Want a nice ass? Strong glutes? Do Barbell Hip Thrust Continuing on from this weeks post on anterior pelvic tilt, here is an exercise that will help work your build your glutes. Benefits of doing hip thrust may include: ✅help fixing an anterior pelvic tilt ✅strengthening your glutes which is a powerhouse in big movements like squats, deadlifts, power cleans etc. ✅help build you a nice ass - everyone loves a nice ass! ✅ possibly give you the gap - whatever the hell that is ✅ make you a better lover ;) Keep in mind your glutes are a big muscle group, so they need heavy weights in order to grow. None of these body weight glute kickback ladies! My standard (for both male and female) is 10 reps for 0.5x body weight for the beginner and up to 1.5x body weight for a more advanced lifter. So heres how you do it: -sit up tall right up against a bench -roll barbell or dumbbell on your hip, you may use a towel or mat if you have sensitive hips like me ✌️ -drive through your heels and squeeze your glutes and hamstrings -make sure the only movement is in your hips, keep your upper body straight - as it goes up lie back and as you lower follow it down. Let me know how you go and how you fall into my strength standards. May we all be closer to having a Kim Kardashian ass.
Posted on: Sat, 15 Nov 2014 04:45:51 +0000
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